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Perfect Body

My passion is playing in the world and living beyond the matrix. My challenge is remembering the difference.
Do not try and bend the spoon - that's impossible. Instead, only try to realize the truth - there is no spoon.
Then you will see that it is not the spoon that bends - it is only yourself. You conceive with your soul, create with your mind, experience with your body.
Your Internal Environment
Your organ systems create and internal environment in which your cells can survive and function. Your internal environment is made up of the fluids within each of your cells and the fluid surrounding your cells. This is where all life processes occur. Oxygen and nutrients move into the cells form the fluid surrounding them, and wastes are excreted back into the same fluid. If one cell is at risk, all of your cells are at risk because the same internal fluids feed them. Your health and, ultimately, your life depend upon the conditions of your internal environment.
Your body must maintain the state of tits internal environment so that your cells will survive. Your body does this by constantly regulating the supply of oxygen and nutrients to each cell and eliminating waste from your internal environment so that no build up occurs. This process is called homeostasis. Homeostasis can be defined as the tendency of a system to maintain an internal stability by coordinating its responses to any situation or stimulus that disturbs its usual condition and function. The key word here is "any". The body's reaction is immediate in dealing with anything that threatens balance within your internal environment.
Basic Systems
You have ten organ systems in you body: the integumentary, musculoskeletal, cardiovascular, lymphatic, nervous, endocrine, respiratory, digestive, urinary and reproductive systems. These systems function as part of your whole system, communicating with each other, relying on the homeostatic principle for cohesive management of your body. Remember that homeostasis insures the internal stability of your body by coordinating its parts to respond to all internal and external signals. The preceding section on the mind discussed these signals, stemming from information (or stimuli) coming into the body through the five senses.
Musculoskeletal System
Your musculoskeletal system is made of bones, cartilage, skeletal muscles and tendons. This system supports your body; it is responsible for the movement of your skeletal bones and maintenance of your posture. A study of basic kinesiology centers on the movements produced by the musculoskeletal system. Your bone tissue produces blood cells and stores mineral. Muscular movement helps your body create heat. You internal environment directs oxygen and nutrients to he musculoskeletal system. If it fails in this function, disease and deterioration result. Without oxygen, bones and muscles gradually cease functioning and the body dies. Essential oxygen is supplied to your body by way of your respiratory system.
Respiratory System
Your respiratory system is made up of your lungs, pharynx, larynx, trachea and bronchial structures. Your lungs pump oxygen in and carbon dioxide out using musculoskeletal movements. If you inhale poisoned air, you can upset the balance of your lungs and your cells can be injured, become diseased and possibly die. The quality of your lungs' internal environment is determined by the quality of the air you breathe. Breathing clean, fresh air is important; however, even if your lungs are healthy, oxygen cannot properly get into your cells if your internal environment is polluted with waste products. Your respiratory system works in tandem with your cardiovascular system, supplying your cells with oxygen and eliminating cellular waste.
Cardiovascular (CV) System
The blood, heart and blood vessels make up your cardiovascular (CV) system. Your CV system regulates your body's temperature, monitors the viscosity of your blood to assure free flow, prevents hemorrhages, and protects you from disease. However, if your body's internal environment is extremely toxic, blood cells can become diseased and die. Your cells receive oxygen from your respiratory system and nutrients from the digestive system by way of your CV system. Your cells receive oxygen from your respiratory system and nutrients form the digestive system by way of your CV system. Your heart has two separate pumps: the right one moves deoxygenated blood into your lungs, while the left pump returns oxygenated blood to your body.
Digestive System
Nutrients, required for all energy production, are carried into your body via your digestive system, which is comprised of the gastrointestinal tract (GI tract), salivary glands, liver, gall bladder and pancreas. Your GI tract includes the mouth, esophagus, stomach, small intestines, large intestines, colon, rectum and anus. Your digestive system is primarily responsible for determining the state and health of your internal environment. This system is responsible for the breakdown of foodstuffs, the conversion of food into nutrients, he absorption and utilization of nutrients, and the elimination of wastes. The foods that you eat and the fluids you drink have a major effect on your health. If necessary nutrients are not supplied to your body's systems, or if you cannot properly eliminate waste from your internal environment, your body will be compromised at he cellular level, affecting the structure and function of individual cells. The kind of food you eat determines the health and longevity of your cells, your body's systems, and in turn, your body as a whole. Food directly affects the state of your internal environment and the state of your body's immunity.
Lymphatic System
You lymphatic system works with the digestive and cardiovascular systems to cleanse toxins from you body, providing homeostatic controls for your immunity. Your digestive system directly affects your lymphatic system. Made up of lymph glands, lymphatic vessels and organs that contain lymphatic tissue, this system returns proteins and plasma to your cardiovascular system, transports fats from the gastrointestinal system to the blood, filters bodily fluids, and marshals the white blood cells during an immune response. Its primary purpose is to protect your body form disease. If you body has an excess of fats or toxins, lymph tissues go to work. If you lymphatic system is continually overtaxed, it can become diseased. If this happens, your body's natural defense system will suffer, immune functions will be lost, and your body will become diseased and eventually die.
Urinary System
Like the lymphatic system, the urinary system also purifies and eliminates wastes, and is directly affected by your digestive intake. Your kidneys, urters, urinary bladder and urethra form this system. Their primary functions are to regulate your blood's chemical composition, eliminate waste, regulate fluid and electrolyte balance volume, assist in the balance of the acid-base and help regulate red blood cell count. It is a major purification system, and if it becomes overworked, when the digestive system is burdened with excess toxins, it can malfunction and deteriorate. As with the lymph system, toxic by-products of digestion, caused by poor choices in food and drink, can impair the integrity and health of this system.
Nervous System
Your nervous system is both directly and indirectly related to al of your bodily systems. Made up of your brain, spinal cord, sensory receptors and the nerve fibers that extend from your brain and spinal cord to all areas of your body, it experiences and arbitrates all activities of your entire organism. This control and integration is affected by nerve impulses sent to and received from all your muscles, glands, organs and tissues. Your sensory system, a subdivision of your nervous system, receives stimuli from both the internal and external areas of the body via their sensory receptor. All information received, by your body, goes directly to your brain for processing. External sensory receptors are found in your eyes, ears nose, mouth and skin, providing your brain with information from your internal around us. Sensory receptors giving information from your internal environment are located in the blood, viscera, muscles, tendons, joints and inner ear. Most conscious sensations and perception "occur" in the cortical regions of your brain. Your cortex interprets the sensations coming from your sense receptors, projecting those sensations back to the point of stimulation. Your sensory receptors are the prime communicators for your nervous system; without them the crucial information form your external and internal environments wouldn't reach your brain. Your organ systems are crucial to your experience and interpretation of the world; for example, vision actually happens is your visual cortex, which is an area in your brain's visual message. Your nervous system also coordinates your behavior. Your "mind" is considered to be a composite of integrated neural activities. The coordinated communication of involuntary events in your body is controlled by your nervous system, via your endocrine system.
Endocrine System
Your endocrine system is directly affected by your nervous system, which regulates the secretions from all glands in your body. The glands of your endocrine system serve your body's activities by producing hormones, or messengers, which enter your blood and flow to virtually every part of your body; bringing about necessary changes in specific tissues and organs. Hormones work by fitting into receptors, like a key into a lock, turning some functions on and/or off. Hormones from animals, artificially made hormones, and some chemicals can interfere with this natural process. If an outside hormone or chemical fits into a receptor it may turn functions on and off, or if it gets stuck in the receptor, it can block the function. Either way, these chemicals can disrupt normal hormone activity, which can be dangerous and sometimes fatal. Unlike the almost immediate action and response of your nervous system, hormonal responses can take hours, but he effects are long lasting. Your hormones help maintain homeostasis by altering the rate of cellular physiology, and monitor your internal environment by regulating its chemical balance. They are also involved in basic organismic processes such as growth, fertility and reproduction. Your nervous system directs all the activity of your endocrine system.
Integumentary System
Your inegumentay system consists of your skin, hair, nails, sweat and oil glands. Within it can be found many sensory receptors, which, as previously states, are the primary means of communication between your brain and the rest of your body. Your skin regulates body temperature, protects your body form external forces, eliminates waste as sweat and oil, and synthesizes vitamin D. Your hair is primarily composed of a protein called keratin, which waterproofs and protects your skin. The accumulation of keratin forms specialized skin cells: your nails. Your skin is the body's largest organ and contains sensory receptors for temperature, pressure and pain. Your skin is also responsible for the elimination of waste and the numerous homeostatic processes to protect your body form the elements. The quality of your skin and hair are a direct result of the quality of your internal environment. Your integumentary system, along with your musculoskeletal, respiratory, cardiovascular, digestive, lymphatic, nervous and endocrine systems, conduct all organismic processes of life: metabolism; living form non-living things is reproduction.
Reproductive System
Your reproductive system consists of specific parts depending on whether you are male or female. If you are male you have the ductus (vas) deferens, seminal vesicle, the prostate gland, testis and the penis. If you are female you structures consist of the ovaries, uterus, fallopian tubes and vagina. Your endocrine system produces hormones that activate the maturation of your reproductive system and govern the reproductive process as well, which begins with insemination and conception. The purpose of this system is to ensure the continuation of life; without the reproductive capacities the human species would cease to exist.
Photosynthesis occurs in plants and trees when air, water and the minerals in the soil unite with the sun's rays to create sugar. These sugars are used by the plants for food, and the excess is stored in the form of protein (amino acids), carbohydrates (simple sugars) and fats. If the plant is fruit bearing, then these nutrients are stored primarily in the fruit. Only green plants can trap and store the sun's energy and build these energy-rich and body building compounds. All of life as you know it depends upon photosynthesis. Plant food supplies humans and animals with water, carbohydrates, proteins, fats, and minerals. Plant eaters get their nutrients directly through plats and their fruits; flesh eaters get their nutrients indirectly by consuming the organ meats of plant eaters. Healthy animals, mostly non-domesticated animals, eat their food in its raw state. They do not eat cooked food.
Plant Eaters or Flesh Eaters?
Unlike flesh eaters, plant eaters do not have a natural appetite for raw organ meats. Plants supply plant eaters with the perfect balance of carbohydrates, proteins, fats, and water. Which is more appealing - raw liver, or a luscious mango? If you were a flesh eater, your physiology would be similar to other flesh-eating animals. It isn't. Your teeth are short and flat, designed for mashing. Your jaws move up and down and sideways. Flesh eaters, however, have long, pointed teeth for biting and ripping. Their jaws have only a hinge, allowing for only an open and shut movement. Flesh eaters also have a highly acidic digestive system, allowing them to break down and assimilate highly acidic foodstuffs, such as meat, fish and eggs. Animal foods contain the greatest amounts of acid forming substances. On the other hand, plant eaters have a highly alkaline system. It is extremely difficult for humans to digest animal proteins even in their raw state. If humans were meant to be flesh eaters, the digestion of animals would enhance our physiology. But that's not the case. When you eat animals and animal products, your body suffers. Animal products negatively affect your body's chemistry, causing imbalances in your internal environment. This change in chemistry inevitably creates toxicity and is compounded when the animal products are cooked, because cooking animals dramatically alters their chemistry making them totally indigestible. The digestion of animal products in your body is extremely slow and incomplete, causing unnecessary and dangerous stress. The key word here is incomplete. Since undigested foodstuffs are difficult to eliminate, they pollute your body's internal environment. Undigested protein causes physical toxicity. Proteins that remain in your stomach too long cause an overproduction of harmful bacteria, and the undigested materials are absorbed into you blood. This waste matter can accumulate in your blood vessels, eventually hardening into plaque, which is a dangerous and toxic material. This hardening of plaque deposits in your blood vessels is called arteriosclerosis, a common cardiovascular disorder, and caused by the consumption of animal products.
Plants, through the process of photosynthesis, create protein. This protein is in the form of amino acid chains and is readily available for use in your body. Healthy babies get their nutrients from mother's milk. Mother's milk contains approximately two percent protein at the start of lactation. It gradually tapers down to about one percent after six months and to less than one percent after one year. Almost 90 percent of mother's milk is water, less then one percent fat and the remainder is made up of carbohydrates - simple sugars. Plant food, especially fruit, has the same chemical breakdown as mother's milk. Do young children, teenagers and adults need more protein than babies? No. The protein, in the form of amino acids, created in the plant through the process of photosynthesis, breaks down in our bodies and forms protein chains, which are readily available. The protein myth was created in error and pushed by the meat, egg and dairy conglomerates for one simple reason - to make money.
If your body is healthy it will absorb calcium from eating plant foods. Remember, minerals (which include calcium) are brought into plants during photosynthesis. Small amounts of minerals are all that is required to keep your bones, teeth and the rest of your body healthy. But absorbing these minerals is the key. You need Vitamin D to properly absorb calcium and your body makes Vitamin D though exposure to the sun. Just 15 minutes a day of sunshine allows your body to meet its Vitamin D requirements. Your body excretes calcium though the urine when your internal environment is out of balance. Excess protein and salt are identified as the main dietary additions that increase urinary calcium excretion. People with diabetes, hypoglycemia, and candida are told not to eat fruit because of its sugar content, yet they'll eat candy, bread, cake, and drink alcohol. Does this make sense to you? Fruit is over 80% water and its sugars are simple and easy to digest. On the other hand, such "foods" as candy, cake, anything with refined sugar, bread, pasta, and alcohol are sometimes well over 50% concentrated sugar, which is difficult, if not impossible, to digest. These "foods" are toxic. They damage your pancreas and play havoc with your blood sugar levels. As if this weren't enough, they also depress your immune system, promoting the spread of cancer and harmful bacteria. Remember that these foods are not inherent, or natural, to the state of the internal environment, but act as a poison. Plant food contains an abundance of raw materials: sugar, minerals, amino acids, bacteria, and enzymes. With these raw materials the body can synthesize vitamins and build proteins to keep the cells nourished while maintaining the integrity of its internal environment.
Water is the primary essential nutrient. Remember - the essential nutrients are those that your body needs to survive but cannot make itself. Over 75% of your body is made up of water and water must constantly be replaced. Water is in every cell and involved in every function of the body. Going back to basic physiology, the condition of your body's internal environment, which is the fluid surrounding each of you cells, is what determines your body's state of health or disease. This fluid is mostly water ad must be keep free of toxic waste. If this fluid dries up or becomes poisoned, your life is in serious danger. Therefore, your body must get sufficient water and that water must be pure. The quality and amount of the water in your body is primarily responsible for your state of health or disease.
Where Do You Get Your Water?
If you are eating raw plant food, a large portion of your daily water requirement will be met by your food intake. Remember, that plant food is 80% water, this means, that in order for fruits and vegetables to be healthy, the water in your plant food must be free of pesticides and toxins, this is the major health reason to buy certified organic produce and to wash your produce with contaminant-free water. The water that you drink must be pure or else you are doing more harm than good by flooding your body with toxic chemicals. Tap water, with chlorine, fluoride, radon, arsenic and other toxic chemicals. Tap water, with chlorine, fluoride, radon, arsenic and other toxic chemicals, is not healthy. Filtered water, mineral water and spring water are not free of chemicals. In fact, some bottled water tested worse than local tap water. Pure water is distilled. Only a vapor compression distillation process will purify your water and make it healthy to drink. Another benefit of distilled water is that it leaches inorganic minerals rejected by the cells and tissues out of the body, adding to the purification of your internal environment.
Disease happens when your internal environment is stressed. Stressors come form the mind as well as the body. Psychological and emotional stressors, such as negative thinking and fear, create physiological stress and cellular damage. Lack of rest and lethargy also create and increase physiological stress. Poisoned air, polluted water, and non-nutritious food are all physiological stressors that create and increase toxicity in your body causing cellular damage. Any substance that does not directly benefit your body is treated as poison and processed as waste. Some of this waster is stored in your blood as plaque and some is stored in your cells (causing some cells to either die or mutate to cancer cells). In other words, when your internal fluids are out of balance, your cells starve, waste is not completely eliminated and your body becomes diseased.
The medical term for heart attack is myocardial infarction. A heart attack occurs when the blood supply to part of the heart muscle itself - the myocardium - is severely reduced or stopped. This occurs when one of the coronary arteries that supply blood to the heart muscle is blocked. The blockage is usually from the buildup of plaque (deposits of fat-like substances) due to arteriosclerosis. The plaque can eventually tear or rupture; triggering a blood clot to form that blocks the artery and leads to a heart attack. Such an event is sometimes called a coronary thrombosis or coronary occlusion. If the blood supply is cut off severely or for a long time, muscle cells suffer irreversible injury and die. Disability or death can result; depending on how much heart muscle is damaged.
Stroke is a cardiovascular disease that affects the blood vessels supplying blood to the brain. In 1998, stroke killed 158,448 people. It is the third largest cause of death, ranking behind "diseases of the heart" and all forms of cancer. Stroke is a leading cause of serious, long-term disability in the United States (AHA, 2001)
A stroke occurs when a blood vessel bringing oxygen and nutrients to the brain bursts or is clogged by a blood clot or some other particle. Because of this rupture or blockage, part of the brain doesn't get the blood flow it needs. Deprived of oxygen, nerve cells in the affected area of the brain can't function and die within minutes. And when nerve cells can't function, the part of the body controlled by these cells can't function either. The devastating effects of stroke are often permanent because dead brain cells are not replaced. Since 1995, the AMA has explained that the primary cause of heart attacks and strokes is Arteriosclerosis!
Arteriosclerosis is a type of arteriosclerosis. Arteriosclerosis is the thickening and hardening of arteries. Arteriosclerosis comes from the Greek words athero (meaning gruel or paste) and sclerosis (hardness). It involves deposits of fatty substances, cholesterol, cellular waste products, calcium and other substances in the inner lining of an artery. This build-up is called plaque. It usually affects large and medium-sized arteries.
Plaques may grow large enough to significantly reduce the blood's flow through an artery. They can also become fragile and rupture. Plaques that rupture form blood clots (thrombus) that can block blood flow or break off and travel to another part of the body (embolus). If either happens and blocks a blood vessel that feeds the brain, it causes a stoke. And if blood supply to the arms or legs is reduced, it can cause difficulty walking and eventually gangrene. If the blood supply to affected area is cut off or reduced so is the oxygen supply since the blood contains oxygen. When cells are not nourished by oxygen, they die.
Your body needs cholesterol. Cholesterol is used in the gonad and adrenal cortex to synthesize all steroid hormones. In your skin, it is used to form Vitamin D3. In the outer layer of the skin, cholesterol helps minimize the evaporation of body water and also helps to make your skin waterproof. It is abundant in the nerve tissue and it is a component of the myelin sheath. Cholesterol is instrumental in your digestive process. It is the precursor for bile acids and it's a component of the membranes of cells and their organelles, helping to stabilize the phospholipids. These are just a few examples of the important roles cholesterol plays, and in fact, every cell in your body needs cholesterol. Some cells manufacture their own but the majority of your body's cholesterol is manufactured in your liver. Your liver sends cholesterol to cells that cannot make their own by way of low-density lipoproteins (LDL's), the main cholesterol carriers. Your liver also sends out high-density lipoproteins (HDL's) to remove excess cholesterol from your cells. Your liver, in combination with the cholesterol receptors in your brain, creates cholesterol and then keeps it at a balanced level. How ever, science has linked dietary cholesterol to arteriosclerosis. Furthermore, eating animal products is the only source of dietary cholesterol. Therefore, eating animal products is linked to arteriosclerosis. It seems to follow that, in the example using cholesterol, consumption of animal products does not contribute to keeping the internal fluids in a state that support cell life; in fact, it does just the opposite. The internal fluids, in this case the blood serum, become saturated with cholesterol. This increase in serum cholesterol is detrimental to the health of the arteries and therefore to your overall health. The good news is that the damage can be reversed. When you stop eating animal products, the liver regains control of cholesterol activity and begins to dissolve artherosclerotic plaque. Eliminating animal products from your diet will help keep the liver in balance, eliminate cholesterol problems, and dramatically reduce your chances of having a heart attack or a stroke.
Your heart beats about 60 to 80 times a minute under normal conditions. Our blood pressure rises with each heartbeat and falls when your heart relaxes between heats. Your blood pressure can change from minute to minute, with changes in posture, exercise or sleeping, but according to the AHA, blood pressure less than 120/80 mm Hg is generally considered ideal. Levels higher than his increase your risk for cardiovascular disease. My blood pressure is usually 90/50. The higher (systolic) number represents the pressure while the heart is beating and the lower (diastolic) number represents the pressure when the heart is resting between beats. The systolic pressure s always stated first and the diastolic pressure second. For example: 90/50 (90 over 50); systolic = 90, diastolic = 50. High blood pressure, which can lead to heart attack and stroke, especially when present with other risk factors, directly increases the risk of coronary heart disease (AHA, 2001). According the AHA, high blood pressure can occur in children or adults, but it's more common among people over age 35. It is particularly prevalent in African-Americans, middle-aged and elderly people, obese people, heavy drinkers and women who are taking birth control pills. It may run in families, but many people with a strong family history of high blood pressure never have it. Individuals with diabetes mellitus, gout or kidney disease have a higher frequency of hypertension.
According to physiology, any substance that is not inherent, or natural, to the state of the internal environment is poison (Vander). Internal fluids can be compromised by polluted air, water and any of the following: animal products (the only dietary source of cholesterol); salt; sugar; cooked/processed foods (i.e., roasted, steamed, fried, baked, dried, stir-fired, heated, boiled, fermented); saturated fats; chemicals (pesticides and fertilizers); and drugs (alcohol, nicotine, caffeine, recreational, over-the-counter, and prescription). All these products are responsible for the pollution of your body's internal environment. When your body's internal environment is polluted; the cells of your body are destroyed until ultimately your body dies. Animal products, salt, sugar, cooked/processed foods, saturated fats, chemicals, and drugs are not inherent or natural to the state of your internal environment therefore, they are poison.
Do you have asthma, heart disease, high cholesterol, diabetes, cancer or asthma? You can choose to be part of the epidemic or be free of these crippling and scary conditions by taking responsibility for your body, cleaning out the toxins, being positive and trusting yourself.
Exercise should be fun, so find something you like to do and enjoy it. This section is meant to give you a better understanding of how your body responds to exercise. Exercise plays an important role in delivering the nutrients you assimilate into your body's tissues. It is best to perform a full workout I the morning or before any main meal. The simplest exercises for the muscularskeletal system and the cardiovascular system include walking, swimming and water running. These forms of exercise are natural, safe and effective and everyone can do them. It is best, however, to do swimming and water running in clean, pure water because the chlorine in swimming pools is absorbed into your bloodstream through your skin. Dancing, biking, skating, cross-county skiing, and rowing are fun and great aerobic workouts as well. Jogging and running are excellent as long as you condition yourself properly and have proper body mechanics.
When you move your body, your brain sends out signals to direct more blood to your muscles. The American College of Sports Medicine statistics show that our muscles receive about 21 percent of our blood flow when at rest. During strenuous exercise, that amount can increase to 88 percent. Your muscles need energy to perform movement and the more you move, the more energy they need. Your muscle cells build energy molecules from the food you eat, storing these molecules for future use. When your muscles move, they first use up this stored energy. If movement continues, for short durations, muscle sugar is concerted to energy. When you are involved in longer term movement, more than a few minutes, extra oxygen is required to make the energy you need to keep going. Oxygen fills your lungs and is then diffused into the blood. Your heart pumps this oxygen-rich blood to your muscles. If your heart is efficient, it will pump out more blood per heartbeat and your working muscles will receive more oxygen with the increased volume of blood. The more oxygen, the more energy. Energy molecules are responsible for maintaining muscle contraction. Be gently and go slowly when conditioning your body. The muscles and skeleton work together when you move. It is important to warm up the muscles gradually, increasing the blood flow to them through slow, easy movements.
It is useful to understand how your body receives and delivers its oxygen requirements. Your lungs and heart work together, consuming and utilizing oxygen. Oxygen moves in a complete circle from your lungs, through your circulatory system and back to our lungs, where it is absorbed into your blood, diffusing from the alveoli in your lungs to the capillaries of your cardiovascular system. Next, the oxygen-rich blood is pumped through your heart, into your entire body. Your heart has two distinct pumps: a right pump, which moves deoxygenated blood into your lungs; and a left pump responsible for moving oxygenated blood to your body. Imagine your heart as a dispatching unit with incoming and outgoing chambers for moving blood. Remember that your cells require oxygen to make ATP for long-term energy needs. Oxygen finds its way into your cells with the heart's assistance.
Getting Oxygen to the Cells
Your heart, or dispatching unit, directs raw material to al destinations in its domain. The raw material, in this case, is oxygenated blood, and the domain is your body. Your blood cells are like trucks carrying raw materials to their work sites. First, the trucks exit your heart and proceed to a fueling station in your lungs.
In your lungs, the dispatched vehicles load up with as much oxygen as they can handle. Some vehicles can hold more than others, due to their individual capacity or the amount and state of their hemoglobin. The more hemoglobin a truck has, the grater its oxygen capacity. After fueling, the trucks report back to your heart, and then proceed to their individual work sites.The main throughway leading from your heart is the aorta. It braches off into outbound freeways called arteries. Your arteries branch into smaller routes, or arterioles, which lead the trucks to unloading docks - a network of passageways called capillaries. In these capillaries, oxygen is unloaded from the blood cells into the tissues, and speeds directly to your cells' power plants - the mitochondria. This process is called filtration. Now the reverse process begins. Carbon dioxide is transferred from your tissues into your blood cells via absorption. The trucks then begin their inbound travel by small roads or venues. Venues connect to veins, which travel from distant parts your body back towards your heart. Finally, your veins to form one primary path into your heart: the vena cava.
Stroke Volume
During exercise, your heart is called on to work harder than when at rest. Your skeletal muscles require oxygen for energy production, so your heart needs to get more trucks to their destinations quickly. Trucks are re-directed from other routes (i.e. smooth muscles) to your skeletal muscles to accommodate demands. Your heart and lungs work fast and hard to fell the trucks. An order received by your heart can be compared to a heartbeat. Your heart responds, sending out the exact number of trucks loaded with what's required - this is known as "stroke volume" or amount of blood pumped per heart beat. Your heart's efficiency depends on the number of orders it can process each minute, and this is defined as cardiac output, heart rate times stroke volume.
Warm Up and Cool Down
When your heart is trained to be efficient it can accommodate greater demands over a shorter period of time by increasing the cardiac output. Think of the job of a dispatching supervisor. If the supervisor wants to train the dispatcher to achieve high productivity, it would be best to gradually increase the number of orders for processing, to help the dispatcher adjust to the increased workload. This gradual increase in orders is called the warm-up period. Warming-up, allows targeted tissues to load and unload at a more even pace, increasing their performance and safety. Also, the supervisor wants to make sure that after all demands have been met and the inbound trucks make it back to the dispatching unit at a reasonable rate of speed. If the dispatcher decides to call it a day, neglecting to keep the vein "freeways" clear for inbound trucks, backups occurs - blood pools in your veins. A gradual cool down - walking and stretching after running; or moving slowly, stretching muscles that just lifted heavy weights - is essential to return all your systems to normal. This cool down period allows all vehicles to return to the dispatching unit in a timely fashion.

Rest and Recovery
Rest is so important. Make sure there are rest days built into our training program, no matter what level you are in the process. This is extremely critical when you are just starting a program or training hard. Muscles must recover. Remember, temporary damage will set you back in your training and permanent damage will stop you permanently! If you do get an injury, REST! Remember, RICE -Rest, ice, compression and elevation, if the injury involves swelling. Wait until you are healed, then proceed with slow gradual training until you are up to speed. I also highly recommend Tom Quackenbush's book, Relearning to See. Tom's book is the most comprehensive book ever written on the Bates method. If you want a thorough and practical self-help book on improving your eyesight, this is a great book to buy. Tom also teaches classes in the San Francisco area. Poor vision habits take time to let go of, so be patient. Good vision is worth striving for. I can now see the leaves on trees from a distance without corrective lenses. In the sunlight my vision is 20/20. At night I occasionally lose some clarity, especially if my eyes are tired. My vision is not perfect yet, after over 20 years, but it is so much better than it was and it keeps on improving and that's what important.
Eye Care
      · Sunning
      · Palming
      · Movement
      · Relaxation
Sunning is done through lightly closed eyelids. Tilt your head toward the sun and rotate it, left and right. This allows the sunlight to gently bathe the retina.
To palm, cup your hands over you closed eyes and visualize black.
I have a tendency to stare (the myopic stare), which causes the muscles of my eyes to stay contracted, hence the nearsightedness. Blinking, shifting and moving help bring objects into focus by relaxing the eye muscles.
      · Blink your eyes consciously - feeling the opening and closing
      · Shift your focus from one object to another
      · Move your eyes over all parts of an object without focusing on the entire object at once.
Rest in darkness. Soft padded eye masks are great. Relax in general. Breathe.
Facial Exercises
Laugh if you want, but I do them all the time - driving in my car, while I'm brushing my teeth etc. Your facial muscles are just as important as the rest of your muscles, and need to be exercised. Facial exercises keep your facial muscle toned, providing adequate blood flow to your skin, if your muscles are not toned, eventually your skin will sag. Doing facial exercise will help keep your face looking healthy and alive. There are all types of facial exercises and even books on the subject. Watch children make faces or watch a man shaving. Use those muscles. It's a facelift without the stress and expense of surgery.

Whatever you can imagine,
You can achieve.
If you can think it,
You can do it.
When you go within,
You never go without.

Be positive, eat healthy and exercise daily.
Eliminating Toxins
If you are still eating cooked foods choose:
      · Vegan meals (no animals ore products from animals)
      · Baked or steamed potatoes instead of bread, rice, or pasta
      · Raw and unsalted nuts and seeds instead of roasted and salted nuts and seeds
      · Baked foods over fried foods.
      · Lightly steamed vegetables instead of boiled or stir-fried vegetables
      · Never Cook Oil
      · Over a period of six weeks eliminate all toxic stimulants: coffee, black or green tea, chocolate, alcohol, salt, black pepper, drugs, etc.